Sunday, December 5, 2021
3 rounds for time of:
25 Dumbbell push jerks (50#/35#)
50 Double-unders
25 Weighted step-ups (50#/35#)
50 Double-unders
Thursday, December 2, 2021
For time.
1,000m Row
-THEN-
3 Rounds of:
20 Shoulder to overhead (115#/80#)
15 Toes to bar
-THEN-
2 Rounds of:
30/21 Calorie assault bike
75 Double unders
-THEN-
50/35 Calorie assault bike
Wednesday, December 1, 2021
Strength
Squat
Conditioning
AMRAP in 11 minutes of:
10 Sumo deadlift high-pull (75#/55#)
5 Ring dips
Tuesday, November 30, 2021
Complete as many rounds as possible in 15 minutes of:
15 Dumbbell rows, left arm (50#/35#)
15 Dumbbell rows, right arm (50#/35#)
50ft. Walking lunge
50-ft. Handstand walk
Sunday, November 28, 2021
Strength
Squat
Conditioning
5 Rounds for time of:
6 Power cleans (185#/130#)
50 Double unders
Rest 90 seconds between rounds
Saturday, November 27, 2021
1/2/ Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
If you’ve got a twenty pound vest or body armor, wear it.
